Maintain and Lose weight with High-Fiber Foods

Did you know that a lot of people do not take the required amount of high-fiber foods in their meals? Research has shown that both adults and children of the American population take about half the recommended daily intake of 21- 38 grams for the former and 19 – 25 grams for the latter respectfully. Why don’t you make an exception and have enough high-fiber foods in your diets? Research report on a diet focused on increased fiber intake suggested that fiber intake increased weight loss. Let me state though that, there are two variations of fiber; the soluble (dissolves in water to form a gel-like material e.g. beans, apples, citrus fruits, and peas) and insoluble (which deals with the movement of material through one’s digestive system e.g. cauliflower, green beans, and potatoes) fiber. High-fiber foods have diverse health benefits such as normalizing bowel movement and maintaining bowel health, controlling blood sugar levels, lowering cholesterol levels and maintaining a healthy weight. We often read that fiber is derived from whole grains. This is true; however, it is also derived from nuts and seeds, fruits and vegetables as well as legumes. Consider these sources of fiber when you want to lose or maintain your weight.


Oatmeals are the number one high-fiber rich meals we can get. A ¼ cup of dry oats contains about 5 grams per ounce of fiber. And perfect oatmeal goes well with fruit like berries, apples, etc. Usually, I prefer steel oats to cut out oats as it comes highly recommended. Oatmeal is a great meal to have for breakfast on any day in the week.


Black Beans is my favorite type of beans well packed with protein, fiber and has a great flavor that adds to my meal. Are you looking forward to a healthy weight? Then join me on this favoritism. Black beans can be prepared with any meal of your choice. 1 cup of black beans contains about 16 grams per ounce of fiber count. It can be prepared with vegetables for a sumptuous healthy meal. Note that beans, in general, are a good source of protein and fiber.


It belongs to the legumes family and a good source of fiber, protein, and low calories. With its varieties, lentils come in green, brown and red varieties. I prepare my lentil soup with lentils, carrot, broccoli, spinach, chili, garlic, and some salmon. A ½ cup dried lentil contains about 25 grams of fiber.

Chia Seeds

Saliva Hispania commonly called Chia seeds are perfect for weight loss. The Mexicans use it most in their meals because of its numerous benefits. These seeds can be added to any meal as it helps you get fuller quickly than expected. I always add 1 teaspoon Chia seeds to a glass of yogurt before drinking. Sprinkles on your favorite salad, oatmeal, a protein shake, etc. is also not bad. One ounce contains 11 grams of fiber count; Chia seed contains some amount of Omega 3 and is a wonderful diet helper.


Yes, another good source of high-fiber foods is the avocado fruit. Apart from the fiber content, it contains vitamin B & E folic acid and potassium. Avocados have become a part of our salads, sandwiches, etc. One avocado has a fiber count of about 11 grams per ounce.

Try this Avocado shake: Peel 1 avocado and chop into a blender, add 2 cups of milk, add 1/8 tsp (optional) and blend. Pour into a cup, add 3 tablespoon honey or 2 table spoon maple syrup (if you prefer) and add a 1 table spoon of lemon juice, shake thoroughly and refrigerate for a few minutes and have a smoothie.


Why would you not take pear? Well, you should start taking pear (with the skin) because it’s another well-known source of dietary fiber, potassium, vitamin E, B12 just to mention a few. 1 medium-size pear contains 6 grams of fiber and you should be eating pear daily. Pear has more fiber count compared to apple though It has similar things to describe it with apple, you should take an apple too. Pears contain antioxidants and are fat and cholesterol-free. Pear can be sliced into your salad, sandwich, and you can make a blend of it for a shake.

Dried Coconut

Some years ago I visited Africa and I was served cooked corn with dried coconut. Actually I wondered how that was going to taste. And to my amazement, it tasted great. I observed how they enjoyed their lunch of carbohydrates with fiber and pineapple fruit afterwards. Dried coconut has a fiber count of 5 gram per 1 ounce which is used in tropical traditional meals. Dried coconut can be chopped and taken with granola salad, and a mix of fruit and vegetable. It can be mixed with corn and beans for a meal. One thing to note is that dried coconut also contains iron for circulation and tissue maintenance.


Yes or no, broccoli is a very good vegetable for you. Broccoli’s nutritional outline will amaze you. But for now, we should keep to its fiber content in this article. It is a high packed fiber vegetable which should not be overcooked to maintain its nutrient. A ½ cup broccoli contains about 3 grams per ounce fiber count. I do know most people don’t like broccoli and thus always avoid eating it. But it’s very nutritional: contains low calorie, low carbohydrate, and protein.


Carrots contain a good count of fiber and other nutrients it can boost of are vitamins, magnesium, and potassium, iron, and copper. It is a vegetable good for kids and adults as well. Carrots can be taken raw or slightly cooked. Take them as snacks, prepare your favorite vegetable stew and soups with carrots to help your body system to improve digestion and detoxification. 1 cup ounce of carrots contains 3.5 grams of fiber.

Brussels Sprout

The fiber component in Brussels sprout is what you need to consider in consuming it but not the horrible taste it has. The most important thing is to mind the nutrient, not the taste. A cup of Brussels sprout contains 3 grams of fiber.

Fiber does not have fat-burning properties, but these carbs do not digest quickly thereby making you feel full for longer periods without you having to add extra calories into your system. Do not forget to drink a lot of water – about 2 litres a day- help fiber transit through your body. Lose weight and maintain it with fiber-rich foods and protein-filled diets. 

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